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Posilování prsních svalů

25.07.2007 l Mirka Vošická

Prsní svaly tvoří nedílnou součást svalového korzetu těla. Je velice důležité tyto svaly rozvíjet komplexně. K tomuto rozvoji je možné využít různé cviky, polohování lavičky, kliky nebo cviky na stroji. Prsní svaly mají většinou dispozice ke zkrácení. Po posilování těchto partií je třeba klást velký důraz na protažení těchto svalů.

1. Dámské kliky

Vzpor v kleku, ruce jsou opřené o podložku tak, aby mezi pažní a loketní kostí byl zhruba pravý úhel. Hlava je v prodloužení páteře, břicho je zpevněné, stažené hýždě.
S nádechem spouštíme plynule hrudník směrem k podložce a s výdechem zvedneme tělo zpět do výchozí pozice.
Dbáme na to, abychom k podložce nespouštěli břicho – neprohýbali bedra, ale k podložce přibližovali hrudník. Je důležité během pohybu stahovat lopatky směrem k hýždím.

Varianty cviku – lze použít balon.

Opakování - 3 x maximální počet

Dámské kliky jsou technicky velice náročné.

2. Posilování na multipresu

Cvik se provádí v leže na zádech. Bederní část páteře je pevně přitisknuta k podložce, nohy je možné dát na lavičku nebo je nechat opřené o zem. Brada je mírně stažena směrem k hrudní kosti. Ruce drží tyč tak, aby mezi pažní a loketní kostí byl zhruba pravý úhel (polohu rukou je možné měnit, tím se mění působení napětí při posilování prsních svalů). S nádechem přitáhneme tyč k hrudníku (asi 5 cm nad hrudník) a s výdechem vytlačíme tyč vzhůru. Při pohybu vzhůru nevytahujeme ramena, jen propneme ruce.

Cvik opakujeme 3 x po 8 až 12–ti opakováních.

Varianty cviku – polohovat lavičku do vyššího úhle a tím posilovat horní části prsních svalů.

3. Protisměrné kladky

Ležíme na zádech. Záda jsou opřena o podložku, nohy pokrčené, pánev podsazena, hlava v prodloužení těla. Ruce mírně pokrčíme v loktech. S výdechem vzpažíme a kladky překřížíme kolmo nad hrudní kostí, s výdechem kladky uvolníme do výchozí polohy. Při pohybu nevytahujeme ramena směrem k uším.

Cvik opakujeme 3 x po 8 až 12-ti opakováních

Varianty cviku – použít balon, lavičku (rovnou nebo mírně zvýšenou ) a tím zvětšit rozsah pohybu

4. Peck deck

Záda jsou opřená o opěrku stroje. Zpevněné břicho, podsazená pánev, opřená hlava. Uchopíme úchyty stroje a s výdechem přitáhneme dopředu. S nádechem ruce uvolníme tak, aby pažní kost zůstala přibližně v úrovni ramen (je možno provést větší rozsah pohybu za úroveň ramen a tím dojde k většímu protažení prsních svalů).
Při pohybu je zapotřebí dbát na stažená ramena směrem do strany a dolů a opřenou hlavu.

Cvik opakujeme 3 x po 8 až 12-ti opakováních.

Varianty cviku – polohovat sedačku. Změna výše sedačky umožňuje posilovat jednotlivé části prsního svalu.

5. Tlaky s jednoručkami

Ležíme na zádech, bedra jsou pevně přitisknutá k podložce, pánev podsazena, brada mírně stažena k hrudníku. S výdechem vzpažíme činky kolmo k rameni a s nádechem vracíme činky do úrovně ramen. Během pohybu nevytahujeme ramena, neprohýbáme záda.

Cvik opakujeme 3 x po 8 až 12-ti opakováních.

Varianty cviku – balon, polohovat lavičku rovně nebo cvik provádět hlavou dolů.

Autorka je osobní trenérkou a majitelkou společnosti FITNESS OSOBNÍ TRENÉR (www.trener-fitness.cz)

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Katka 23 - 23.01.2008 - 13:18 [ reagovat ]

dobrý den chtěla bych se zeptat jestli by se nenašli i nějaké cviky na spevnění prsou v těhotenství,nejlépe které mohu cvičit doma,k dispozici mám 1kg činky.Předem děkuji

Mirka Vošická - 25.01.2008 - 06:56 [ reagovat ]

Přeji hezký den Katko. Vhodné cviky naleznete v našem článku v sekci Děti a rodina, kde jsme publikovali článek na téma cvičení v těhotenství (a další články na toto téma budou následovat během února). Zde pro inspiraci naleznete tipy a cviky, které je možné cvičit v těhotenství. Pomocí činek (vaše 1 kg budou ideální) je možno cvičit cvik č.5 z tohoto článku. Vždy doporučuji před začátkem cvičení se poradit s Vaším gynekologem o vhodnosti cičení. Přeji hodně štěstí Vám i Vašemu miminku. S pozdravem Mirka Vošická - osobní trenérka fitness

Bára - 05.02.2008 - 21:41 [ reagovat ]

Dobrý den, chtěla bych se zeptat, jestli byste mi mohli poradit více cviků na zpevnění prsou, které mohu dělat doma bez nářadí a teké by mě zajímalo, jestli cvičení pomáhá (alespoň trochu) na povislá prsa. Děkuji

miroslava vosicka - 07.02.2008 - 18:17 [ reagovat ]

Přeji hezký den Báro. Cvičení na zlepšení prsou jako takových (prsní žlázy) nemá vliv. Cvičením se dá velmi ovlivnit vzhled hrudníku, poté postava vypadá celkově lépe. Co se týká cviků pro domácí využití je možno cvičit pomocí různého svalového napětí. Tedy například cvik, kdy v sedě stlačujete optoti sobě dlaně v různé úrovni hrudníku (nad hlavou,v úrovni ramen nebo pod hrudníkem-poté posilujete určité části prsních svalů). Tento cvik je možné cvičit pomocí posilovací gumy nebo overbolu.Výborným cvikem na posilování těchto partií jsou kliky. Před a po cvičení vždy doporučuji svaly důkladně protáhnout. Přeji hezký den Mirka Vošická

jenda - 12.02.2008 - 08:44 [ reagovat ]

dobry den mam nejake nejasnosti cviceni na multipresu je fajn jen si nejsem jist zda se ma pritahnout tyc k hrudniku tedy na uroven prsou nebo blize ke krku ted opravdu nevim zda nedelam nejakou chybu a propnout ruce take neni treba alespon to nenuti zvedat ramena moc dekuji

mirka - 13.02.2008 - 21:09 [ reagovat ]

Přeji hezký den Jendo. Pro správné posilování bych Vám mohla doporučit knihu Tvarování těla od Petra Tlapáka. Zde jsou přesně vysvětleny cvičební postupy u různých cviků. Abych Vám odpověděla na vaše dotazy: - úchop rukou záleží na tom, kde přesně svaly chcete posilovat. Tedy pokud jsou ruce cca do pravého úhlu - posilujete převážně vnější část prsních svalů(samozřejmě záleží na nastavení sklonu lavice). Pokud dáte ruce blíže k sobě, napětí se přesouvá spíše na vnitřní část prsního svalu a na triceps. - směr pohybu tyče by měl být nad prsa (bradavky), určitě ne nad krk!! - ruce nechat mírně pokrčené v lokti a nevytahovat ramena k uším Doufám, že jsem odpověděla srozumitelně. Přeji hezký den Mirka Vošická- fitness trenérka

jenda - 14.02.2008 - 15:29 [ reagovat ]

mockrat dekuji budu se tedy ridit vasi verzi a knihu si obstaram

Michaela - 25.03.2008 - 23:39 [ reagovat ]

Dobrý den, chci se zeptat, jak vytvarovat hýžde? Mám trošku nesouměrnou postavu. Měřím 178cm,vaha 60kg, což není špatné, ale mám velmi útlá ramena a hrudník - pod prsy 75cm, ale přes boky a hlavně přes zadek mám 100 cm. Přesto, že už rok a půl cvičím aerobic - cca 3 x týdně - intezivně, tak se mi zdá, že mi na nohou-stehnech narostly svaly, kdežto na hrudníku a ramenech nic nevyrostlo. Zadek - pořád stejný - přijde mi nevytrénovaný. Vím, že je to geneticky dané. Prosím o radu na nějaký cvik...mám zkusit kalanetiku? Předem moc díky

Michaela - 25.03.2008 - 23:44 [ reagovat ]

Ještě taková maličkost...v podstatě chci dosáhnout toho, že chci přibrat pouze v ramenou, nebo naopak ubrat jen na hýždích....děkuji :-)

mirka vosicka - 07.04.2008 - 11:24 [ reagovat ]

Přeji hezký den Michaelo. Na ofektivní vytvarování postavy doporučuji začít chodit cvičit do fitnesscentra, nejlépe pod vedením osobního trenéra nebo si nechat alespoň sestavit vhodný cvičební plán. Ptáte se na nějaké zaručené cviky a návod, jak vytvarovat postavu. Na to Vám odpověď nedám, protože Vás neznám. Záleží na Vašich genetických dispozicích a jiných věcech. Vhodně sestavený trénink Vám postavu hezky vytvaruje a budete spokojená. Pokud jste z Prahy je možné Vám nabídnout naše trenérské služby. Přeji hezký den Mirka Vošická

postk - 05.08.2008 - 22:56 [ reagovat ]

zdravím,chtěl bych se ještě zeptat,že když mám jednu část prsního svalu vyvinutější než druhou jestli se to dá nějak vyrovnat.díky

Jana - 19.05.2008 - 12:36 [ reagovat ]

Dobrý den, chtěla bych se zeptat, jaké jsou vhodné cviky v těhotenství, jsem ve 20. týdnu.Byla jsem zvyklá chodit 3x do týdne cvičit,ale pak nám na 1,5 měsíce odešla cvičitelka aerobiku, teď bych se chtěla vrátit zpátky ke cvičení, je to vhodné? Předem děkuji

mirka vosicka - 19.05.2008 - 20:41 [ reagovat ]

Re:Jana Přeji hezký den Jano. Cviky vhodné pro těhotné naleznete v tomto magazínu pod odkazem :Děti a rodina. Tyto cviky připravila fyzioterapeutka Martina Klečková. Jano, cvičení v těhotenství vždy zaleží na Vašem subjektivním pocitu. V každém trimestru je vhodné jiné cvičení. Doporučuji cvičit pod vedením zkušeného fyzioterapeuta nebo cvičit gravid jogu pod odborným dohledem. Vždy se o vhodnosti cvičení poradit s gynekologem. Přeji hodně zdraví a pohodové těhotenství. Mirka Vošická

postk - 04.08.2008 - 12:13 [ reagovat ]

dobrý den,chtěl bych se zeptat jestli je možné že kdyz dělám kliky že zatěžuji více jednu čast prsních svalů ¨než druhou.děkuji

Radek Mirovský - 04.08.2008 - 22:43 [ reagovat ]

Dobrý den, ano, je to možné. Člověk používá většinou jednu stranu těla dominantně. Z toho pak vyplývá, že jedna hemisféra mozku je vyvinutější, než druhá, takže jedna polovina těla (v našem případě paže) je motoricky schopnější, než druhá. Při jakémkoliv cviku, při kterém používáte obě paže na jedno závaží, pak dominantní hemisféra pracuje víc, i když Vám připadá, že tlačíte oběmi pažemi souměrně. Dá se to korigovat tím, že se buď budete vědomě snažit zapojovat více slabší polovinu těla (paži) nebo zátěž provádět každou částí těla (paží) zvlášť. Hezký den. Radek Mirovský

postk - 06.08.2008 - 23:15 [ reagovat ]

dobrý den,chtěl bych se ještě zeptat na to ,že kdyz mám jednu část prsního svalu vyvinutější,tak jakými cviky to vyrovnat.díky

Radek Mirovský - 08.08.2008 - 21:47 [ reagovat ]

Dobrý den, už jsem to psal v první odpovědi. Klíč není ve výběru cviků. Klíč k vyrovnání slabší strany těla je ve vědomém zapojování slabší strany těla primárně. Prostě si představte, že tlačíte více slabší paží a tou druhou si jen pomáháte. To platí u cviků, u kterých působíte oběmi pažemi na stejné břemeno (kliky, benchpress pullover atd.) Dále je dobré zařadit cviky, u kterých působíte každou paží na jiné břemeno (tlaky s jednoručkami, rozpažky, protisměrné kladky atd.). U těchto cviků se soustřeďte na správnou techniku slabší strany. V případě, že provádíte cvik nejdříve jednou paží a po té druhou, tak začínejte vždy první tou slabší paží. Podle ní udělejte stejný počet opakování i tou silnější. Ne víc, i kdaž budete cítit, že máte na víc. Čili cviky stejné, zátěž stejná, pouze pozor na techniku a zapojení slabší strany. Hezký den Radek Mirovský

hackley - 08.08.2008 - 21:51 [ reagovat ]

zdravím,ted v listopadu mi bude 15 let.potřebuji nabrat svalovou hmotu ale nevím vůbec jak.díky

Radek Mirovský - 27.08.2008 - 13:52 [ reagovat ]

Dobrý den Hackley, odpověď na Váš dotaz je tak obsáhlá, že jí není napsat ani v nejstručnější podobě. Jen Vám prozradím, co už asi víte, že nabírání svalové hmoty, je komplexní záležitost obsahující trénink, stravu, regeneraci, suplementaci, životosprávu atd. Jednoznačně doporučuji se svěřit do péče odborníka na stránkách www.trener-fitness.cz. Pakliže to není možné, tak Vám nezbývá, než se začít zajímat o fyzioligii, anatomii, dietologii a spousty dalších oborů, které Vám dají informace nutné k vyřešení Vašeho problému. Hezký den. Radek Mirovský

Ondra - 20.09.2008 - 23:12 [ reagovat ]

Kde je nejakej navod pro muze ?? At hledam jak hledam , tak je to porad se zenskejma

BUD-FIT.CZ - 07.10.2008 - 13:27 [ reagovat ]

Ondro, na fotkách v našich článcích jsou sice samé ženy, ale většina cviků je stejná pro obě pohlaví, liší se pouze v zátěži. Ale i tak máte do značné míry pravdu a proto do konce roku přineseme ukázky cviků zaměřených přímo na muže. editor

Mára - 15.10.2008 - 20:40 [ reagovat ]

ahoj, mám problém s prsnímy svaly...jde o to, že do posilovny chodím přibližně 9 měsíců a prsa mám vytvarovaná řekl bych celkem dobře, ale...již před chozením do posilovny jsem měl jedno prso menší než druhé.Obě prsa se zvětšují, ale nevím jestli je způsob jak je dorovnat do stejné velikosti.Jestli máte někdo s tímto problémem zkušenost tak mi prosím poradte nebo napište kam se mám obrátit.Děkuji

Radek Mirovský - 16.10.2008 - 21:35 [ reagovat ]

Dobrý den Máro, každý jedinec je laterálně jiný. Nikdo není souměrný, čili, tím se netrapte, to je normální. Řěšení, jak posilovat slabší stranu těla jsem popisoval v odpovědi na této stránce 8.8.2008. Proto si to přečtěte výše, abych to nemusel opakovat. Hezký den. Radek Mirovský

Mára - 17.10.2008 - 07:07 [ reagovat ]

Děkuji a přeji hezký den

ludmila - 30.10.2008 - 08:17 [ reagovat ]

Dobrý den.Bude mi 60 ale i já bych své tělo, ktere není ještě na tom špatně chtěla posilnit, zpevnit.Stehna a prsa.Děkuji

mirka vosicka - 31.10.2008 - 12:05 [ reagovat ]

Re:Ludmila. Přeji hezký den Ludmilo. Jsem velice ráda, že jste se rozhodla začít se cvičením. V tomto věku máte jistě nějaké zdravotní omezení. Z tohoto důvodu bych doporučila nechat si sestavit individuální cvičení dle vašeho věku a zdravotního stavu. Pokud jste z Prahy, rádi Vám nabídneme naše služby. S přáním hezkého dne Mirka Vošická

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Katka - 04.02.2009 - 20:29 [ reagovat ]

Dobrý den, jako asi většina žen, tak i já nejsem spokojena s velikosti svého poprsí. Poradíte mi prosím nějaké cviky, které mi pomohou aspoň trochu ke zvětšení objemu a trochu většímu sebevědomí? A které bych mohla cvičit doma, budu moc vděčná, za každou radu. Bude mi bohužel 30, tak nemohu už spoléhat na to, že se to snad samo zlepší, díky moc

mirka vosicka - 07.02.2009 - 18:06 [ reagovat ]

Re:Dobrý den Katko. S veliksotí poprsí Vám cvičení nepomůže. Zde jedině plastika :-) Cvičení Vám může pomoci v lepším držení těla (a tím je tělo hned estetištější). Doporučuji komplexní posílení těla. Jistě Vám zvedne sebevědomá pevná a sportovní postava. Je velký rozdíl cvičit a mít svalnaté tělo než být povolená. Sebevědomí je hned lepší :-) Mirka Vošická

alexandra.malirova.@seznam.cz - 16.03.2009 - 22:27 [ reagovat ]

DOBRÝ VEČER JÁ MÁM OTÁZKU...CVIČÍM DOMA,HLAVNĚ ZÁDOVÉ SVALY A CVIK CO NEZVLÁDÁM JE SED-LEH.JÁ SE VŮBEC NEVYTÁHNU KE KOLENUM.NEPOMÁHÁ ANI ZAPŘENÍ KONČETIN.ČETLA JSEM,ŽE MÁM NATOLIK OCHABLÉ ZÁDOVÉ SVALY,ŽE SVÉ TĚLO VLASTNĚ NEVYZVEDNU,ALE CVIČÍM POCTIVĚ UŽ 4 MĚSÍCE A ZLEPŠENÍ ŽÁDNÉ.DÍKY ZA RADU

mirka - 17.03.2009 - 14:59 [ reagovat ]

Re: Dobrý den. Zkuste si položit nohy níže než je tělo. Např. cvičit na žínence a nohy mít pod její úrovní. To by mělo být lehčí se vytáhnout. Každopádně není vhodné si nohy zapírat o nárty!! Neposiluje se břicho, ale hodně se zapojí flexory kyčlí. Myslím si, že pokud cvičíte správně 4 měsíce, efekt posílení by měl být znát. Je možné, že necvičíte technicky správně?? Doporučila bych konkrétní cviky konzultovat s odborníkem, aby viděl, jak jsou technicky prováděné. S přáním hezkého dne Mirka Vošická

Markéta - 22.03.2009 - 13:32 [ reagovat ]

Dobrý den, řekla bych, že na svou postavu mám celkem velká prsa. Měřím 157cm, vážím 46kg a velikost podprsenky mám 75D. Poslední dobou pozoruji, že má prsa pomalu, ale jistě začínají být povislá. Vzhledem k tomu, že mi je 21let, mě to dost trápí. Přeji si mít pěkné a pevné poprsí. Už jsem přemýšlela i nad přírodními tabletkami, ale bojím se, že na můj věk je to příliš brzo. Proto prosím poradťe mi nějaké další cviky, které můžu cvičit sama doma. Mockrát děkuji!

mirka - 29.03.2009 - 16:32 [ reagovat ]

Re: Dobrý den Markéto. Co se týká těchto partií- mám výborné zkušenosti se cvičením kliků. Kliky jsou komplexní cvik na svaly v oblasti hrudníku. Dále je výborné cvičení, když si overbol stlačujete dlaněmi k sobě před hrudníkem a zvyšujete tím napětí v prsních svalech. Vždy nezapomente svaly důkladně protáhnout jak před tak i po posilování. Mirka Vošická

Jana - 25.03.2009 - 17:07 [ reagovat ]

Dobrý den,i já bych prosila radu:je mi již 50 let a potřebovala bych posílit svaly na pažích-taková ta plandavá kůže od ramen k lokti-existují nějaké cviky na doma,které by tuto kůži urychleně odstranily? Děkuji za odpověď

mirka - 29.03.2009 - 16:30 [ reagovat ]

Re: Dobrý den Jano. Všechny změny s naším tělem nějaký čas trvají :-) Nic nejde rychle a hlavně zadarmo :-) Pro zpevnění tricepsu (zadní strany paže) můžete volit různé posilovací cviky s gumou- tipy nalenzete v článcích Cviky s therabandem- triceps. Pro zpevnění rukou je výborné cvičení například jogových poz. Pokud máte povyslou kůži cvičení Vám v tomto příliš nepomůže. Cvičením zpevníte svaly. Mirka Vošická

Markéta - 29.03.2009 - 19:32 [ reagovat ]

Mockrát děkuji za odpověď, ještě jsem se chtěla zeptat jak často a kolik sérií je vhodné cvičit, aby byl vidět účinek, ale také abych se nepřetěžovala. Vím, že se to nedá přesně určit, ale alespoň přibližně. Já už skoro dva roky vůbec nesportuji. Také by mě zajímalo za jakou dobu mohu při správném cvičení vidět účinek. Děkuji

mirka - 31.03.2009 - 09:01 [ reagovat ]

Většinou je změna na postavě viditelná po třech měsících pravidelného cvičení. U začátečníka se doporučuje 3 serie po 8mi až 12-ti opakováních. Je to individuální dle fyzické zdatnosti. M.

Petřík - 26.05.2009 - 11:12 [ reagovat ]

Dobrý den, chtěla jsem se zeptat na cviky nohou. Chtěla bych přibrat v lýtkách a nevím jak mám cvičit. Stravu mám upravenou podle odborníků. Děkuji.

Radek Mirovský - 02.06.2009 - 23:28 [ reagovat ]

Dobrý den, pro posilování lýtek existuje v podstatě jeden cvik, který se dá dělat v různých alternativách. Jsou to výpony. Můžete je dělat buď ve stoje na jedné noze nebo ve stoje na obou nohách se závažím na multipressu nebo na legpressu v sedě nebo v sedě na lavici s kotoučem na kolenou atd. Hezký den Radek Mirovský

dana - 07.06.2009 - 19:59 [ reagovat ]

Dobrý den chtěla bych se zeptat,jak se jmenuje tyč na cvičení, která se drží uprostřed a rozkmitává se. Na posílení zádových svalů. Děkuji

mirka vošická - 13.06.2009 - 15:25 [ reagovat ]

Pružina se jmenuje Flexi-bar. Pro rehabilitaci je Propriomed. Více informací naleznete v článku a této cvičební pomůcce. Mirka Vošická

Petra-P - 19.06.2009 - 22:52 [ reagovat ]

A chtela jsem se zeptat jestli temito cviky se ty prsa jakoby zmensi....?

mirka vošická - 28.06.2009 - 20:37 [ reagovat ]

Dobrý den Petro. Prsa jsou tvořena také tukem. Tedy pokud se Vám sníží množství podkožního tuku, může dojít i ke zmenšení prsou. Mirka Vošická

Tjomas - 07.07.2009 - 23:20 [ reagovat ]

Dobrý den Chtěl bych se zeptat co může způsobovat to, že mám břišní svalstvo jakoby posunuté...když to vezmu odspoda, tak první sval je ještě s druhým v rovině ale druhý sval(nad ním)je asi o 4-5centimetrů posunutý oproti tomu vedlejšímu a stejně tak i další nad ním...chtěl bych se zeptat čím by to mehlo být a čím by se to dalo napravit?...děkuji za odpověď

Radek Mirovský - 10.07.2009 - 22:32 [ reagovat ]

Dobrý den, asymetrie je běžná věc u každého jedince. Je způsobená dominancí jedné poloviny těla. Obávám se, že s tím nelze moc dělat. Obzvláště, pokud se jedná o něco tak komplikované, jako jsou břišní svaly. A přes internet to těžko vyřešíme, protože si skoro ani nedovedu představit, které svaly přesně myslíte. Břišní lis je tvořen několika povrchovými a několika hlubokými svalovými skupinami. Jediná šance je navštívit profesionálního fyzioterapeuta, který dokáže diagnostikovat, které svaly jsou v dysbalanci a určit, jak dysbalanci odstranit. Hezký den Radek Mirovský

Eva - 21.07.2009 - 09:12 [ reagovat ]

Dobry den,chtela bych se zeptat jestli tyto cviky pomahaji take na zvetseni prsou a jestli ne jake to jsou?Predem moc dekuji

mirka vošická - 22.11.2009 - 12:54 [ reagovat ]

Dobrý den Evo. Neexistují žádné posilující cviky, které zvětší poprsí. Při posilování se zlepší svalový tonus a tím hrudník lépe vypadá. Mirka Vošická

Alena - 26.09.2009 - 20:05 [ reagovat ]

Dobrý den, chtěla bych se zeptat, jestli je možné, když posiluju v posilovně prsa, abych je měla čím dál tim menší a co mam dělat, aby se tak nedělo..Děkuji

mirka vošická - 22.11.2009 - 12:57 [ reagovat ]

Dobrý den Aleno. Pokud celkově z organismu ubývá podožní tuk, ubývý i z prsou. Poté prsa mohou být menší. Mirka

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Pěkný den přeji všem. Mám problém. Posilováním se mi prsa sice poměrně zpevní, možná i trochu i narostou, ale ošklivě se mi zdeformovala. Potřebovala bych zapojit z velké části spodní část prsou (ano, mám klasické "polštáře" podobné mužské hrudi, ale bradavky a vůbec ten "zbytek" ženských prsou se mi roztáhl do strany a vypadá to hrozně...) Pošlu případně foto. Děkuji za každou radu

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Dobrý den. Nevím, co si pod Vaším dotazem mám přesně představit. Pokud chcete cíleně posílit spodní část prsního svalu - vhodné jsou cviky na lavici, která má hlavu mírně dolu, dále na Peck decku, kde máte lokty výše než ramena. Mirka Vošická

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